MENOPAUSEGLYCAN STUDY

Updated Guidelines for theProgram

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Additional Three Month Intervention

Thank you for taking part in the Glycan Age Trial - you now have the option to continue foranother 3 months and retest. I do hope you do this as it will provide valuable informationabout how dietary intervention may be helpful.

We know that as we age methylation can be adversely affected. So we want to includenutrients that influence methylation. This is why there are lots of greens, beets and cholinefrom eggs recommended below.

There are three key systems in the body that influence aging

SIRT pathwaysAMPKmTOR

So our focus is to look at foods and nutrients that may influence these pathways in particular.

In addition to diet both calorie restriction and fasting and exercise influence AMPK / SIRT1

However as mentioned we do not want to overstress the body so if you are consideringfasting do not engage in heavy exercise at the same time

Examples of different type of fasting approaches are

Time restricted daily – stop eating early in the evening, go for 12-14 hours or more overnight ofno food - this is the simplest and less stress on the body if you are someone who exercisesintensely

16/8 fasting – 16 hours of no food, eat within an 8 hour window - again a good strategy forthose under stress / exercising intensely

800 Diet – follow two weeks of 800 calorie diet - do not engage in heavy exercise when doingthis

5:2 – use the 800 meal plan to fast on 800kcal 2-3 times a week.

FMD – every month follow the FMD for 5 days - do not engage in intense exercise during the 5days

THERE IS NO ONE DIET

It would be lovely to say there is one diet that will magically take years off you but there isn't.However there are dietary principles that will benefit all of us. It is also important to if there areunderlying healthy conditions / inflammation / gut dysbiosis that these are also addressed -low grade inflammation is a crucial factor involved in aging.

GENERAL DIETARY RECOMMENDATIONSNo added sugars, fizzy drinks, squashes, fruit juice (unless very watered down)

Limit alcohol – ideally avoid or once a week a couple of glasses

Choline rich foods regularly through the week – eggs, sunflower seeds, chicken, tofu, soy,seafood

Ideally eat liver at least once a week but ideally twice. This is high in folate and B12

Polyphenols – ½ cup berries, pomegranates, cherries etc daily, Add turmeric as much as possible - soups, stews, lattes, smoothies

Green tea daily – try and include matcha green tea powder if possible. Smoothies or stirred intoyogurt

Dark Chocolate 30g once or twice a week optional

Quercetin rich foods – red onion, capers, apples regularly through the week

Fermented foods daily – kefir, coconut yogurt or yogurt, kombucha, sauerkraut, kimchi, miso

7-8 vegetables daily as much colour and variety as possible 2 portions fruit daily - make one of them berries

Oily fish twice week – salmon, sardine, mackerel, smoked salmon, prawns etc.

Cook with Olive oil – evidence to suggest it may act in a similar way to resveratrol

LIFESTYLE

Sleep – priority 7-8 hours. Go to bed earlier if needed

Exercise 30 mins daily - do not over train

Manage stress – walking outside, meditation, hot baths, breathing etc

Take a holiday!! Seriously it may be the best thing for your health

What Diet should I follow?

All of our meal plans would be appropriate to follow ensuring the guidelines above. If you arelooking to lose weight then 21 day or one of the fasting diets would be useful. Weight loss if you

need to lose weight can lower your age

TWO ADDITIONAL SUPPLEMENTS TO CONSIDER

Methylation supplement Pure Encapsulations B vitamin complex

OR

Occudyne II (ARG)

Anti-aging pathway supplementNNM or NAD+ / Resveratrol supplement e.g https://amzn.to/3cXwAil

Or https://amzn.to/2SLHDnOAnd

https://amzn.to/2SN8NuG

Consider omega 3 1-3g daily esp if you do not eat much fish

Keep vitamin D levels optimal

Please note you do not have to take supplements but it is recommended

Example of a typical day - vegan

BreakfastSmoothie with berries, spinach, almond milk, flaxseed, protein powder

Lunch

Spiced Beetroot soupLarge mixed salad with chickpeas or hummus

Piece of fruit

DinnerMiso Mushrooms with Kale and Chickpeas

Steamed cauliflower and broccoli

SnackCoconut yogurt and pomegranates

Handful of nuts and seeds / dark chocolate

2-3 litres water dailyGreen tea to drink

Matcha latte / Tumeric Latte

Example 2 - non vegan

Breakfast Poached eggs, smoked salmon and spinach/mushrooms

Lunch

Liver pate, oat cakesLarge colourful mixed salad

Piece of fruit

DinnerCumin Spiced Halibut with Chipotle Superfood Kale Salad

Steamed cauliflower and broccoli

SnackGreek yogurt and pomegranate seeds

Handful of nuts and seeds / dark chocolate

2-3 litres water dailyGreen tea to drink

Matcha latte / Tumeric Latte

·Line a 1lb loaf tin with parchment paper. ·Heat the oil in a frying pan and fry the onion, herbsand garlic. Cook gently for 5 minutes to soften theonion. Add the liver and cook for 4 minutes browningon all sides. Add the sherry and simmer for 2-3 minutes·Remove from the heat and season·Place in a food processor and pulse until smooth.·Pour into the loaf tin and once cool cover with clingthen chill overnight

Additional Recipe Ideas

Chicken Liver PateServes 4

6 Tbsp Olive oil

400g Pack Organic chicken livers cut into chunks1 Small Onion Chopped2 Cloves garlic Chopped

½ tsp dried thyme ½ tsp mixed herbs or rosemary

60g sherrySalt and pepper

Meatball & Kale Soup

SERVES 2

1 tbsp coconut oil 1 red onion, cut into halves and thinly sliced

1 garlic clove, crushed100g/3½oz kale, chopped

1 tomato, deseeded and diced500ml/17fl oz/2 cups chicken stock

chopped parsley leaves, to serve

Meatballs200g/7oz turkey mince

1 egg yolk1 tbsp ground almonds

1tbsp Parmesan cheese, optional Pinch of sea salt and ground black pepper

1 tbsp chopped parsley leavescoconut oil, for frying

Heat the coconut oil in a large saucepan over a mediumheat. Add the onion, garlic and cook over a low heat for 10minutes or until the onion is golden.

Meanwhile, to make the meatballs, put all theingredients, except the oil, in a large bowl and mix well.Using your hands, roll the mixture into 1cm/1/2in balls.Heat a small amount of coconut oil in a frying pan andcook the meatballs for 3–4 minutes, turning regularly,until browned and crisp.Add the kale, tomato and stock to the saucepan andbring to the boil, then reduce the heat. Add themeatballs and simmer for 3–4 minutes until the kale istender and the meatballs cooked through. Ladle into bowls and scatter over parsley to serve.

Meatball & Kale Soup

Spiced Roasted Beetroot And Apple Soup With HerbYogurt Drizzle

Serves 2

250g beetroot peeled and diced

1 apple, quartered½ onion, quartered

1 garlic cloveolive oil for drizzling

1tsp cumin seeds½ tsp ground coriander½ tsp ground cinnamonpinch of ground gingerzest and juice of 1 lime

500ml homemade chicken stock or bone broth

2 sprigs of mint leaves, finely choppedpinch of sea salt

100g live natural yogurt or coconut yogurt

Preheat the oven to 200C, gas mark 6Toss the beetroot, apple, onion and garlic with a littleoil in a baking dish. Season with salt and pepper andbake in the oven for 35 minutes or until tenderPut the cooked vegetables in a blender with the rest ofthe ingredients and blend until smooth.Pour into a pan and simmer for 5 minutes.

Ginger and Turmeric Broth

Serves 4

1 onion chopped60 g / 2 oz fresh ginger, peeled

3 large garlic cloves, peeled1 sliced red chilli or chilli flakes, to taste

1 lemongrass stalk, rough leaves discarded2 tbsp olive oil

2 tsp ground turmeric3 black peppercorns

1 litre vegetable stockSalt and pepper to taste

juice of 1 limeDash of tamari soy sauce

½ can 200g coconut milk optional1 packet bare naked noodles

200g cooked tofu chunks or canned beans/ chickpeas

Chop all your spices (shallot, ginger, garlic, chilli andlemongrass) finely. Alternatively, you could slice themroughly and then put them in a herb chopper or foodprocessor and mince them.Heat up the oil and add the spices. Saute them on alow heat, stirring very frequently, until they havesoftened and released their aroma (about 5 minutes).

.

Stir in the turmeric and peppercorns for 1 minute.Add the stock and simmer for 40 minutes.Add the lime and soy sauce. If you want it creamy addthe coconut milk and simmer for a few minutes.Add the noodles and tofu or beans and heat through

Heat the oil in the frying pan. Add chopped mushroomsto the pan. Fry them for a few minutes until browned,stirring frequently.Add onion, garlic and thyme leaves, and cook over alow heat until soft. Next add chopped kale, sauté for a few minutes.Finally add miso dissolved in a bit of water chickpeasand their liquid.Allow everything to bubble for a few seconds, seasonwith pepper, lemon juice, zest, smoked paprika andchilli if using.

Miso Mushrooms with Kale and Chickpeas

Serves 2

2tbsp olive oil 300 g / 10½ oz mushrooms quartered

1 red onion chopped2-3 garlic cloves, finely diced

a few fresh thyme springs2 large handfuls of kale chopped

1 tbsp white miso paste1 can of chickpeas with their liquid

salt and pepperlemon zest and juice

a dash of smoked paprikapinch of chilli flakes

Cumin Spiced Halibut with Chipotle Superfood Kale

SaladAny fish could be used for this dish

Serves 2

2 halibut steakspinch of sea salt

black pepperpinch of turmeric

¼ tsp red chilli powder1 tsp ground cumin

1tsp olive oilpinch of tapioca or cornflour for dusting

1tsp ghee, butter or coconut oilSALAD

200g kale chopped30g toasted mixed seeds

½ red onion diced30g black olives pitted and sliced

30g goji berries100g cherry tomatoes, halved

½ tsp sea salt ¼ tsp garlic powder¼ tsp cumin powder¼ tsp onion powder

1 ripe avocado

Place the kale in a large bowl, remove any tough stems.Sprinkle over the salt and massage into the kale untilthe kale ‘wilts’. Place the remaining ingredients in ablender and process to form a thick puree. Add a dashof the reserved liquid to help blend if needed. Spooninto the bowl and with you hands massage the sauce allover the kale. Toss in the remaining ingredients. Mix the olive oil with the spices and rub all over thehalibut steaks.Heat the ghee or coconut oil in a largefrying pan over a medium-high heat. Dust the fish withthe flour on both sides. Place the fish into the pan,reduce the heat slightly and fry for four minutes. Turnover and fry for another 3-4 minutes, or until cookedthrough and crisp. Serve with the kale salad

1tsp maple syrup

½ chipotle pepper soaked in warm water then drained(reserve liquid) or pinch of chilli flakes

2tbsp nutritional yeast flakes2 tablespoons lemon juice or apple cider vinegar

Warm half the oil in a frying pan over a high heat. Addthree-quarters of the onion and cook for 3-4 minutes oruntil soft and golden. Add the caraway seeds and cookfor a further 30 seconds. Remove from the heat andcool.Place the remaining onion in a large bowl. Peel andcoarsely grate the beetroot into the bowl. Add theremaining oil and the dill. Season and mix well. Coverand set aside at room temperature for 20 minutes.

Lamb Burgers with beetroot

Serves 4

2 tbsp olive oil

1 onion chopped2 tsp caraway seeds / fennel seeds

2 large raw beetroot, about 125-150g each1 tbsp roughly chopped dill, plus extra to garnish

500g lamb mince½ tsp salt

170g tub Total 0% Fat Greek Yogurt or Soy Greek yogurt1 tsp tahini

Place the lamb in a large bowl and add the cookedshallot mixture and the salt. Using your hands, kneadthe mixture well to combine. Then, with dampenedhands, shape the mixture into 4 burgers just a littlelarger than the buns. Place on a plate, cover and chillfor 30 minutes. Blend the yogurt and tahini together,season and set aside.Light or preheat the griddle or grill to high. Cook theburgers for about 5 minutes on each side until welldone. Serve with salad, topped with the relish, aspoonful of tahini cream and extra dill to garnish.

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